session 4: overview - centers for disease control · session 4: overview healthy eating healthy...
TRANSCRIPT
National Diabetes Prevention Program 1
Quick Fact
Session 4 Healthy Eating
Session 4 Overview
Healthy Eating
Healthy eating is determined both by what we eat and the way we eat To eat healthier try to eat at regular times Eat slowly to digest food better Eating slowly also makes us more aware of what we are eating And donrsquot worry about cleaning your plate These are just a few of the many tricks for changing how we eat Find out more
MyPlate
MyPlate is a general guide to healthy eating It is based on t he latest research about nutrition and health It was developed by the US Department of Agriculture and has suggestions for how much people should eat depending on their sex age and level of physical activity
The plate image on page 3 shows
us the amount we need of each food group Go to choosemyplategov to learn more about this useful tool
The suggestions offered in MyPlate can help us make better food choices They give us ideas for changing the way we eat
During the week use the MyPlate information found in these handouts and on the website to practice changing how you eat
To prevent type 2 diabetes should you avoid eating starchy foods such as bread potatoes and pasta
No Starchy foods are part of a healthy meal plan for people with or without diabetes What is important is the amount we eat Whole grain breads cereals pasta rice and starchy vegetables like potatoes yams peas and corn can be part of your meals and snacks
The key is the amount For most people with diabetes having 3 or 4 servings of bread fruit or starchy foods is about right Whole grain starchy foods are also a good source of fiber They help keep your gut healthy
Set up a regular pattern of eating
Session 4 Healthy Eating
Ways to Eat Healthy
Eating less fat and fewer calories is an important part of losing weight But that is only one important part of healthy eating Another part of healthy eating is changing the way we eat and what we eat Here are a few tips to help
Spread your calories out through the day Doing so helps keep y ou from getting too hungry and losing control Eat 3 meals each day and 1 or 2
healthy snacks
Do not skip m eals
Try to eat at the same time each day Regular meals will also keep yo u from getting too hungry and losing control
Eat slowly
Try pausing between bites Put down your fork and take a break between bi tes Drink water with m eals and enjoy the taste of your food Eating slowly will help you mdash
Digest your food better
Be more aware of what you are eating
Be more aware of when you are full
Donrsquot worry about cleaning your plate
Serve yourself smaller portions to begin wi th
The greatest waste of food is eating more than yo u want or need
Change your eating environment
Eat with o thers
Do not eat while watching television o r doing anything else that can take
your attention away from your meal
Use tools like MyPlate to help yo u choose healthier foods in amounts that you need
National Diabetes Prevention Program 2
Session 4 Healthy Eating
MyPlate
Source US Department of Agriculture ChooseMyPlategov
Grainsndash Make at least half of the grains you eat whole grains
Vegetables ndash Vary your veggies
Fruitsndash Focus on fruits
Dairy ndash Get your calcium-rich foods
Proteinsndash Go lean with protein
National Diabetes Prevention Program 3
Session 4 Healthy Eating
MyPlate Food Choices
This table shows examples of low-fat and high-fathigh-calorie foods for each group
Food group Low-fat and low-calorie foods
(in ounce or cups) High-fat high-calorie or
high-sugar foods
Grains
1 slice whole wheat bread or 6rdquo tortilla frac12 bagel English muffin pita bread 4 to 6 low-fat crackers frac12 cup cooked cereal whole wheat
pasta bulgur or brown rice 1 cup dry whole wheat cereal
Croissants sweet rolls doughnuts muffins Danish pastries biscuits high-fat crackers regular tortilla chips fried tortillas
Granola-type cereals or sugar-coated cereals
Vegetables
frac12 cup serving equals mdash 1 cup raw leafy vegetables frac12 cup cooked vegetables frac12 cup vegetable juice
Vegetables with butter or margarine cream or cheese sauces
Fried vegetables
Fruits
frac12 cup serving equals mdash 1 small fresh fruit (25rdquo diameter) frac12 cup canned fruit or 100 fruit juice frac14 cup dried fruit
Fruits in pastry (example fruit pies) Coconuts Dried fruit Juices or drinks sweetened with
sugar Fruit canned in syrup Large amounts of any fruit juice
Dairy
1 cup skim or 1 milk 1 cup low-fat soy milk or lactose-free milk 8 fluid ounce low-fat or nonfat yogurt 1frac12 ounce low-fat or nonfat cheese (less
than 2 grams fat per ounce)
2 or whole milk Regular cheese (more than 2 grams
fat per ounce) Yogurt with sugar
Proteins
1 ounce cooked lean meat poultry (without skin) or fish
frac12 cup tuna canned in water frac14 cup cooked dry beans lentils or peas 1 egg or frac14 cup egg substitute 1 Tablespoon peanut butter frac12 ounce nuts or seeds
Bacon sausage hot dogs hamburgers luncheon meats most red meats (except lean trimmed cuts)
Chicken or turkey with skin Tuna canned in oil Beans cooked in lard or salt pork
National Diabetes Prevention Program 4
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
Session 4 Healthy Eating
MyPlate Low-Fat and Low-Calorie Choices
The food groups of MyPlate are listed below Write down your ideas for low-fat food choices in each of these food groups
Grains
Vegetables
Fruit
Dairy
Protein
National Diabetes Prevention Program 5
Session 4 Healthy Eating
Rate Your Plate
In the table below each row lists a different food group and each column represents 1 ounce or 1 cup (the number at the top is used to show how many servings those ounces or cups are adding up to)
1 Pick one day from last weekrsquos Food and Activity Tracker Fill in that dayrsquos date in the chart below
2 Check one box for every frac12 ounce or frac12 cup of each food group that you ate The shaded boxes indicate the lowest number of ounces or cups suggested per day
3 Record what you ate for the selected day Start with breakfast and move through the day Donrsquot worry about being exact We are just trying to get the general idea about healthy eating
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 6
Session 4 Healthy Eating
Eating As MyPlate Suggests
Write in the foods you would eat in one day for each of the food groups
Breakfast Lunch Dinner Snacks
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 7
Pick low-fat foods
Choose fresh fr uit and vegetables for snacks
Use skim or 1 milk
Instead of high-fat foods
Use low-fat versions of foods
Session 4 Healthy Eating
My Food Substitutions
Here are some choices we could make instead of high-fat or high-calorie foods
Serve vegetarian di nners several times a week
Eat fruit for dessert
Use low-fat or fat-free margarine mayonnaise cheese cream cheese salad dressing frozen yogurt sour cream
Use low-fat flavorings
To flavor these foods
Use these low-fat flavorings
Vegetables potatoes
Low-fat margarine (small amount) nonfat sour cream nonfat broth low-fat or fat-free plain yogurt salsa herbs mustard lemon juice
Bread Nonfat cream cheese low-fat margarine (small amount) all-fruit jams
Pancakes Fruit low-calorie syrup unsweetened applesauce crushed berries
Salads Nonfat or low-fat salad dressing lemon juice vinegar
Pasta rice Spaghetti sauce with low-fat protein chopped vegetables white sauce made with skim or 1 milk
National Diabetes Prevention Program 8
Session 4 Healthy Eating
My Food Substitutions (continued)
Instead of high-fat foods
Find ways to lower the fat in the meats you eat
Buy lean cuts (round loin sirloin leg)
Trim all the fat you can see
Remove the skin from chicken and turkey This can be done before or after cooking
Choose white meat poultry
Drain-off fat after cooking meat and blot the meat with a paper towel Put ground beef in a colander after cooking and rinse it with hot water
Flavor meats with low-fat flavorings such as BBQ sauce hot sauce catsup lemon juice or Worcestershire sauce
Avoid frying foods Cook in healthier ways
Poach or boil eggs or egg whites or scramble them with vegetable cooking spray
Use two egg whites instead of a whole egg
Microwave steam or boil vegetables in a small amount of water
Cook meats without adding fat (see ideas above)
Bake roast broil barbecue or grill instead of frying
Stir-fry Heat pan to high heat Add no more than 1 teaspoon oil or use vegetable cooking spray or fat-free broth Add thinly sliced meat Stir until cooked well
National Diabetes Prevention Program 9
___________________________________________________ ___________________________________________________ ___________________________________________________
___________________________________________________ ___________________________________________________ ___________________________________________________
Session 4 Healthy Eating
To-Do Next Week
During the next week I will mdash
Keep track of my weight and what I eat using my Food and Activity Tracker
Fill out the Rate Your Plate form on 3 days
Answer these questions before the next session
Did you make any changes during the week to match the MyPlate guidelines with what you ate If yes what were they
What problems did you have How did you solve them
Practice Rating Your Plate
Use the extra forms on the pages that follow to compare what you ate with the choices of MyPlate
National Diabetes Prevention Program 10
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11
Set up a regular pattern of eating
Session 4 Healthy Eating
Ways to Eat Healthy
Eating less fat and fewer calories is an important part of losing weight But that is only one important part of healthy eating Another part of healthy eating is changing the way we eat and what we eat Here are a few tips to help
Spread your calories out through the day Doing so helps keep y ou from getting too hungry and losing control Eat 3 meals each day and 1 or 2
healthy snacks
Do not skip m eals
Try to eat at the same time each day Regular meals will also keep yo u from getting too hungry and losing control
Eat slowly
Try pausing between bites Put down your fork and take a break between bi tes Drink water with m eals and enjoy the taste of your food Eating slowly will help you mdash
Digest your food better
Be more aware of what you are eating
Be more aware of when you are full
Donrsquot worry about cleaning your plate
Serve yourself smaller portions to begin wi th
The greatest waste of food is eating more than yo u want or need
Change your eating environment
Eat with o thers
Do not eat while watching television o r doing anything else that can take
your attention away from your meal
Use tools like MyPlate to help yo u choose healthier foods in amounts that you need
National Diabetes Prevention Program 2
Session 4 Healthy Eating
MyPlate
Source US Department of Agriculture ChooseMyPlategov
Grainsndash Make at least half of the grains you eat whole grains
Vegetables ndash Vary your veggies
Fruitsndash Focus on fruits
Dairy ndash Get your calcium-rich foods
Proteinsndash Go lean with protein
National Diabetes Prevention Program 3
Session 4 Healthy Eating
MyPlate Food Choices
This table shows examples of low-fat and high-fathigh-calorie foods for each group
Food group Low-fat and low-calorie foods
(in ounce or cups) High-fat high-calorie or
high-sugar foods
Grains
1 slice whole wheat bread or 6rdquo tortilla frac12 bagel English muffin pita bread 4 to 6 low-fat crackers frac12 cup cooked cereal whole wheat
pasta bulgur or brown rice 1 cup dry whole wheat cereal
Croissants sweet rolls doughnuts muffins Danish pastries biscuits high-fat crackers regular tortilla chips fried tortillas
Granola-type cereals or sugar-coated cereals
Vegetables
frac12 cup serving equals mdash 1 cup raw leafy vegetables frac12 cup cooked vegetables frac12 cup vegetable juice
Vegetables with butter or margarine cream or cheese sauces
Fried vegetables
Fruits
frac12 cup serving equals mdash 1 small fresh fruit (25rdquo diameter) frac12 cup canned fruit or 100 fruit juice frac14 cup dried fruit
Fruits in pastry (example fruit pies) Coconuts Dried fruit Juices or drinks sweetened with
sugar Fruit canned in syrup Large amounts of any fruit juice
Dairy
1 cup skim or 1 milk 1 cup low-fat soy milk or lactose-free milk 8 fluid ounce low-fat or nonfat yogurt 1frac12 ounce low-fat or nonfat cheese (less
than 2 grams fat per ounce)
2 or whole milk Regular cheese (more than 2 grams
fat per ounce) Yogurt with sugar
Proteins
1 ounce cooked lean meat poultry (without skin) or fish
frac12 cup tuna canned in water frac14 cup cooked dry beans lentils or peas 1 egg or frac14 cup egg substitute 1 Tablespoon peanut butter frac12 ounce nuts or seeds
Bacon sausage hot dogs hamburgers luncheon meats most red meats (except lean trimmed cuts)
Chicken or turkey with skin Tuna canned in oil Beans cooked in lard or salt pork
National Diabetes Prevention Program 4
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
Session 4 Healthy Eating
MyPlate Low-Fat and Low-Calorie Choices
The food groups of MyPlate are listed below Write down your ideas for low-fat food choices in each of these food groups
Grains
Vegetables
Fruit
Dairy
Protein
National Diabetes Prevention Program 5
Session 4 Healthy Eating
Rate Your Plate
In the table below each row lists a different food group and each column represents 1 ounce or 1 cup (the number at the top is used to show how many servings those ounces or cups are adding up to)
1 Pick one day from last weekrsquos Food and Activity Tracker Fill in that dayrsquos date in the chart below
2 Check one box for every frac12 ounce or frac12 cup of each food group that you ate The shaded boxes indicate the lowest number of ounces or cups suggested per day
3 Record what you ate for the selected day Start with breakfast and move through the day Donrsquot worry about being exact We are just trying to get the general idea about healthy eating
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 6
Session 4 Healthy Eating
Eating As MyPlate Suggests
Write in the foods you would eat in one day for each of the food groups
Breakfast Lunch Dinner Snacks
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 7
Pick low-fat foods
Choose fresh fr uit and vegetables for snacks
Use skim or 1 milk
Instead of high-fat foods
Use low-fat versions of foods
Session 4 Healthy Eating
My Food Substitutions
Here are some choices we could make instead of high-fat or high-calorie foods
Serve vegetarian di nners several times a week
Eat fruit for dessert
Use low-fat or fat-free margarine mayonnaise cheese cream cheese salad dressing frozen yogurt sour cream
Use low-fat flavorings
To flavor these foods
Use these low-fat flavorings
Vegetables potatoes
Low-fat margarine (small amount) nonfat sour cream nonfat broth low-fat or fat-free plain yogurt salsa herbs mustard lemon juice
Bread Nonfat cream cheese low-fat margarine (small amount) all-fruit jams
Pancakes Fruit low-calorie syrup unsweetened applesauce crushed berries
Salads Nonfat or low-fat salad dressing lemon juice vinegar
Pasta rice Spaghetti sauce with low-fat protein chopped vegetables white sauce made with skim or 1 milk
National Diabetes Prevention Program 8
Session 4 Healthy Eating
My Food Substitutions (continued)
Instead of high-fat foods
Find ways to lower the fat in the meats you eat
Buy lean cuts (round loin sirloin leg)
Trim all the fat you can see
Remove the skin from chicken and turkey This can be done before or after cooking
Choose white meat poultry
Drain-off fat after cooking meat and blot the meat with a paper towel Put ground beef in a colander after cooking and rinse it with hot water
Flavor meats with low-fat flavorings such as BBQ sauce hot sauce catsup lemon juice or Worcestershire sauce
Avoid frying foods Cook in healthier ways
Poach or boil eggs or egg whites or scramble them with vegetable cooking spray
Use two egg whites instead of a whole egg
Microwave steam or boil vegetables in a small amount of water
Cook meats without adding fat (see ideas above)
Bake roast broil barbecue or grill instead of frying
Stir-fry Heat pan to high heat Add no more than 1 teaspoon oil or use vegetable cooking spray or fat-free broth Add thinly sliced meat Stir until cooked well
National Diabetes Prevention Program 9
___________________________________________________ ___________________________________________________ ___________________________________________________
___________________________________________________ ___________________________________________________ ___________________________________________________
Session 4 Healthy Eating
To-Do Next Week
During the next week I will mdash
Keep track of my weight and what I eat using my Food and Activity Tracker
Fill out the Rate Your Plate form on 3 days
Answer these questions before the next session
Did you make any changes during the week to match the MyPlate guidelines with what you ate If yes what were they
What problems did you have How did you solve them
Practice Rating Your Plate
Use the extra forms on the pages that follow to compare what you ate with the choices of MyPlate
National Diabetes Prevention Program 10
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11
Session 4 Healthy Eating
MyPlate
Source US Department of Agriculture ChooseMyPlategov
Grainsndash Make at least half of the grains you eat whole grains
Vegetables ndash Vary your veggies
Fruitsndash Focus on fruits
Dairy ndash Get your calcium-rich foods
Proteinsndash Go lean with protein
National Diabetes Prevention Program 3
Session 4 Healthy Eating
MyPlate Food Choices
This table shows examples of low-fat and high-fathigh-calorie foods for each group
Food group Low-fat and low-calorie foods
(in ounce or cups) High-fat high-calorie or
high-sugar foods
Grains
1 slice whole wheat bread or 6rdquo tortilla frac12 bagel English muffin pita bread 4 to 6 low-fat crackers frac12 cup cooked cereal whole wheat
pasta bulgur or brown rice 1 cup dry whole wheat cereal
Croissants sweet rolls doughnuts muffins Danish pastries biscuits high-fat crackers regular tortilla chips fried tortillas
Granola-type cereals or sugar-coated cereals
Vegetables
frac12 cup serving equals mdash 1 cup raw leafy vegetables frac12 cup cooked vegetables frac12 cup vegetable juice
Vegetables with butter or margarine cream or cheese sauces
Fried vegetables
Fruits
frac12 cup serving equals mdash 1 small fresh fruit (25rdquo diameter) frac12 cup canned fruit or 100 fruit juice frac14 cup dried fruit
Fruits in pastry (example fruit pies) Coconuts Dried fruit Juices or drinks sweetened with
sugar Fruit canned in syrup Large amounts of any fruit juice
Dairy
1 cup skim or 1 milk 1 cup low-fat soy milk or lactose-free milk 8 fluid ounce low-fat or nonfat yogurt 1frac12 ounce low-fat or nonfat cheese (less
than 2 grams fat per ounce)
2 or whole milk Regular cheese (more than 2 grams
fat per ounce) Yogurt with sugar
Proteins
1 ounce cooked lean meat poultry (without skin) or fish
frac12 cup tuna canned in water frac14 cup cooked dry beans lentils or peas 1 egg or frac14 cup egg substitute 1 Tablespoon peanut butter frac12 ounce nuts or seeds
Bacon sausage hot dogs hamburgers luncheon meats most red meats (except lean trimmed cuts)
Chicken or turkey with skin Tuna canned in oil Beans cooked in lard or salt pork
National Diabetes Prevention Program 4
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
Session 4 Healthy Eating
MyPlate Low-Fat and Low-Calorie Choices
The food groups of MyPlate are listed below Write down your ideas for low-fat food choices in each of these food groups
Grains
Vegetables
Fruit
Dairy
Protein
National Diabetes Prevention Program 5
Session 4 Healthy Eating
Rate Your Plate
In the table below each row lists a different food group and each column represents 1 ounce or 1 cup (the number at the top is used to show how many servings those ounces or cups are adding up to)
1 Pick one day from last weekrsquos Food and Activity Tracker Fill in that dayrsquos date in the chart below
2 Check one box for every frac12 ounce or frac12 cup of each food group that you ate The shaded boxes indicate the lowest number of ounces or cups suggested per day
3 Record what you ate for the selected day Start with breakfast and move through the day Donrsquot worry about being exact We are just trying to get the general idea about healthy eating
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 6
Session 4 Healthy Eating
Eating As MyPlate Suggests
Write in the foods you would eat in one day for each of the food groups
Breakfast Lunch Dinner Snacks
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 7
Pick low-fat foods
Choose fresh fr uit and vegetables for snacks
Use skim or 1 milk
Instead of high-fat foods
Use low-fat versions of foods
Session 4 Healthy Eating
My Food Substitutions
Here are some choices we could make instead of high-fat or high-calorie foods
Serve vegetarian di nners several times a week
Eat fruit for dessert
Use low-fat or fat-free margarine mayonnaise cheese cream cheese salad dressing frozen yogurt sour cream
Use low-fat flavorings
To flavor these foods
Use these low-fat flavorings
Vegetables potatoes
Low-fat margarine (small amount) nonfat sour cream nonfat broth low-fat or fat-free plain yogurt salsa herbs mustard lemon juice
Bread Nonfat cream cheese low-fat margarine (small amount) all-fruit jams
Pancakes Fruit low-calorie syrup unsweetened applesauce crushed berries
Salads Nonfat or low-fat salad dressing lemon juice vinegar
Pasta rice Spaghetti sauce with low-fat protein chopped vegetables white sauce made with skim or 1 milk
National Diabetes Prevention Program 8
Session 4 Healthy Eating
My Food Substitutions (continued)
Instead of high-fat foods
Find ways to lower the fat in the meats you eat
Buy lean cuts (round loin sirloin leg)
Trim all the fat you can see
Remove the skin from chicken and turkey This can be done before or after cooking
Choose white meat poultry
Drain-off fat after cooking meat and blot the meat with a paper towel Put ground beef in a colander after cooking and rinse it with hot water
Flavor meats with low-fat flavorings such as BBQ sauce hot sauce catsup lemon juice or Worcestershire sauce
Avoid frying foods Cook in healthier ways
Poach or boil eggs or egg whites or scramble them with vegetable cooking spray
Use two egg whites instead of a whole egg
Microwave steam or boil vegetables in a small amount of water
Cook meats without adding fat (see ideas above)
Bake roast broil barbecue or grill instead of frying
Stir-fry Heat pan to high heat Add no more than 1 teaspoon oil or use vegetable cooking spray or fat-free broth Add thinly sliced meat Stir until cooked well
National Diabetes Prevention Program 9
___________________________________________________ ___________________________________________________ ___________________________________________________
___________________________________________________ ___________________________________________________ ___________________________________________________
Session 4 Healthy Eating
To-Do Next Week
During the next week I will mdash
Keep track of my weight and what I eat using my Food and Activity Tracker
Fill out the Rate Your Plate form on 3 days
Answer these questions before the next session
Did you make any changes during the week to match the MyPlate guidelines with what you ate If yes what were they
What problems did you have How did you solve them
Practice Rating Your Plate
Use the extra forms on the pages that follow to compare what you ate with the choices of MyPlate
National Diabetes Prevention Program 10
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11
Session 4 Healthy Eating
MyPlate Food Choices
This table shows examples of low-fat and high-fathigh-calorie foods for each group
Food group Low-fat and low-calorie foods
(in ounce or cups) High-fat high-calorie or
high-sugar foods
Grains
1 slice whole wheat bread or 6rdquo tortilla frac12 bagel English muffin pita bread 4 to 6 low-fat crackers frac12 cup cooked cereal whole wheat
pasta bulgur or brown rice 1 cup dry whole wheat cereal
Croissants sweet rolls doughnuts muffins Danish pastries biscuits high-fat crackers regular tortilla chips fried tortillas
Granola-type cereals or sugar-coated cereals
Vegetables
frac12 cup serving equals mdash 1 cup raw leafy vegetables frac12 cup cooked vegetables frac12 cup vegetable juice
Vegetables with butter or margarine cream or cheese sauces
Fried vegetables
Fruits
frac12 cup serving equals mdash 1 small fresh fruit (25rdquo diameter) frac12 cup canned fruit or 100 fruit juice frac14 cup dried fruit
Fruits in pastry (example fruit pies) Coconuts Dried fruit Juices or drinks sweetened with
sugar Fruit canned in syrup Large amounts of any fruit juice
Dairy
1 cup skim or 1 milk 1 cup low-fat soy milk or lactose-free milk 8 fluid ounce low-fat or nonfat yogurt 1frac12 ounce low-fat or nonfat cheese (less
than 2 grams fat per ounce)
2 or whole milk Regular cheese (more than 2 grams
fat per ounce) Yogurt with sugar
Proteins
1 ounce cooked lean meat poultry (without skin) or fish
frac12 cup tuna canned in water frac14 cup cooked dry beans lentils or peas 1 egg or frac14 cup egg substitute 1 Tablespoon peanut butter frac12 ounce nuts or seeds
Bacon sausage hot dogs hamburgers luncheon meats most red meats (except lean trimmed cuts)
Chicken or turkey with skin Tuna canned in oil Beans cooked in lard or salt pork
National Diabetes Prevention Program 4
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
Session 4 Healthy Eating
MyPlate Low-Fat and Low-Calorie Choices
The food groups of MyPlate are listed below Write down your ideas for low-fat food choices in each of these food groups
Grains
Vegetables
Fruit
Dairy
Protein
National Diabetes Prevention Program 5
Session 4 Healthy Eating
Rate Your Plate
In the table below each row lists a different food group and each column represents 1 ounce or 1 cup (the number at the top is used to show how many servings those ounces or cups are adding up to)
1 Pick one day from last weekrsquos Food and Activity Tracker Fill in that dayrsquos date in the chart below
2 Check one box for every frac12 ounce or frac12 cup of each food group that you ate The shaded boxes indicate the lowest number of ounces or cups suggested per day
3 Record what you ate for the selected day Start with breakfast and move through the day Donrsquot worry about being exact We are just trying to get the general idea about healthy eating
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 6
Session 4 Healthy Eating
Eating As MyPlate Suggests
Write in the foods you would eat in one day for each of the food groups
Breakfast Lunch Dinner Snacks
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 7
Pick low-fat foods
Choose fresh fr uit and vegetables for snacks
Use skim or 1 milk
Instead of high-fat foods
Use low-fat versions of foods
Session 4 Healthy Eating
My Food Substitutions
Here are some choices we could make instead of high-fat or high-calorie foods
Serve vegetarian di nners several times a week
Eat fruit for dessert
Use low-fat or fat-free margarine mayonnaise cheese cream cheese salad dressing frozen yogurt sour cream
Use low-fat flavorings
To flavor these foods
Use these low-fat flavorings
Vegetables potatoes
Low-fat margarine (small amount) nonfat sour cream nonfat broth low-fat or fat-free plain yogurt salsa herbs mustard lemon juice
Bread Nonfat cream cheese low-fat margarine (small amount) all-fruit jams
Pancakes Fruit low-calorie syrup unsweetened applesauce crushed berries
Salads Nonfat or low-fat salad dressing lemon juice vinegar
Pasta rice Spaghetti sauce with low-fat protein chopped vegetables white sauce made with skim or 1 milk
National Diabetes Prevention Program 8
Session 4 Healthy Eating
My Food Substitutions (continued)
Instead of high-fat foods
Find ways to lower the fat in the meats you eat
Buy lean cuts (round loin sirloin leg)
Trim all the fat you can see
Remove the skin from chicken and turkey This can be done before or after cooking
Choose white meat poultry
Drain-off fat after cooking meat and blot the meat with a paper towel Put ground beef in a colander after cooking and rinse it with hot water
Flavor meats with low-fat flavorings such as BBQ sauce hot sauce catsup lemon juice or Worcestershire sauce
Avoid frying foods Cook in healthier ways
Poach or boil eggs or egg whites or scramble them with vegetable cooking spray
Use two egg whites instead of a whole egg
Microwave steam or boil vegetables in a small amount of water
Cook meats without adding fat (see ideas above)
Bake roast broil barbecue or grill instead of frying
Stir-fry Heat pan to high heat Add no more than 1 teaspoon oil or use vegetable cooking spray or fat-free broth Add thinly sliced meat Stir until cooked well
National Diabetes Prevention Program 9
___________________________________________________ ___________________________________________________ ___________________________________________________
___________________________________________________ ___________________________________________________ ___________________________________________________
Session 4 Healthy Eating
To-Do Next Week
During the next week I will mdash
Keep track of my weight and what I eat using my Food and Activity Tracker
Fill out the Rate Your Plate form on 3 days
Answer these questions before the next session
Did you make any changes during the week to match the MyPlate guidelines with what you ate If yes what were they
What problems did you have How did you solve them
Practice Rating Your Plate
Use the extra forms on the pages that follow to compare what you ate with the choices of MyPlate
National Diabetes Prevention Program 10
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
______________________ _______________________ ______________________ _______________________ ______________________ _______________________
Session 4 Healthy Eating
MyPlate Low-Fat and Low-Calorie Choices
The food groups of MyPlate are listed below Write down your ideas for low-fat food choices in each of these food groups
Grains
Vegetables
Fruit
Dairy
Protein
National Diabetes Prevention Program 5
Session 4 Healthy Eating
Rate Your Plate
In the table below each row lists a different food group and each column represents 1 ounce or 1 cup (the number at the top is used to show how many servings those ounces or cups are adding up to)
1 Pick one day from last weekrsquos Food and Activity Tracker Fill in that dayrsquos date in the chart below
2 Check one box for every frac12 ounce or frac12 cup of each food group that you ate The shaded boxes indicate the lowest number of ounces or cups suggested per day
3 Record what you ate for the selected day Start with breakfast and move through the day Donrsquot worry about being exact We are just trying to get the general idea about healthy eating
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 6
Session 4 Healthy Eating
Eating As MyPlate Suggests
Write in the foods you would eat in one day for each of the food groups
Breakfast Lunch Dinner Snacks
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 7
Pick low-fat foods
Choose fresh fr uit and vegetables for snacks
Use skim or 1 milk
Instead of high-fat foods
Use low-fat versions of foods
Session 4 Healthy Eating
My Food Substitutions
Here are some choices we could make instead of high-fat or high-calorie foods
Serve vegetarian di nners several times a week
Eat fruit for dessert
Use low-fat or fat-free margarine mayonnaise cheese cream cheese salad dressing frozen yogurt sour cream
Use low-fat flavorings
To flavor these foods
Use these low-fat flavorings
Vegetables potatoes
Low-fat margarine (small amount) nonfat sour cream nonfat broth low-fat or fat-free plain yogurt salsa herbs mustard lemon juice
Bread Nonfat cream cheese low-fat margarine (small amount) all-fruit jams
Pancakes Fruit low-calorie syrup unsweetened applesauce crushed berries
Salads Nonfat or low-fat salad dressing lemon juice vinegar
Pasta rice Spaghetti sauce with low-fat protein chopped vegetables white sauce made with skim or 1 milk
National Diabetes Prevention Program 8
Session 4 Healthy Eating
My Food Substitutions (continued)
Instead of high-fat foods
Find ways to lower the fat in the meats you eat
Buy lean cuts (round loin sirloin leg)
Trim all the fat you can see
Remove the skin from chicken and turkey This can be done before or after cooking
Choose white meat poultry
Drain-off fat after cooking meat and blot the meat with a paper towel Put ground beef in a colander after cooking and rinse it with hot water
Flavor meats with low-fat flavorings such as BBQ sauce hot sauce catsup lemon juice or Worcestershire sauce
Avoid frying foods Cook in healthier ways
Poach or boil eggs or egg whites or scramble them with vegetable cooking spray
Use two egg whites instead of a whole egg
Microwave steam or boil vegetables in a small amount of water
Cook meats without adding fat (see ideas above)
Bake roast broil barbecue or grill instead of frying
Stir-fry Heat pan to high heat Add no more than 1 teaspoon oil or use vegetable cooking spray or fat-free broth Add thinly sliced meat Stir until cooked well
National Diabetes Prevention Program 9
___________________________________________________ ___________________________________________________ ___________________________________________________
___________________________________________________ ___________________________________________________ ___________________________________________________
Session 4 Healthy Eating
To-Do Next Week
During the next week I will mdash
Keep track of my weight and what I eat using my Food and Activity Tracker
Fill out the Rate Your Plate form on 3 days
Answer these questions before the next session
Did you make any changes during the week to match the MyPlate guidelines with what you ate If yes what were they
What problems did you have How did you solve them
Practice Rating Your Plate
Use the extra forms on the pages that follow to compare what you ate with the choices of MyPlate
National Diabetes Prevention Program 10
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11
Session 4 Healthy Eating
Rate Your Plate
In the table below each row lists a different food group and each column represents 1 ounce or 1 cup (the number at the top is used to show how many servings those ounces or cups are adding up to)
1 Pick one day from last weekrsquos Food and Activity Tracker Fill in that dayrsquos date in the chart below
2 Check one box for every frac12 ounce or frac12 cup of each food group that you ate The shaded boxes indicate the lowest number of ounces or cups suggested per day
3 Record what you ate for the selected day Start with breakfast and move through the day Donrsquot worry about being exact We are just trying to get the general idea about healthy eating
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 6
Session 4 Healthy Eating
Eating As MyPlate Suggests
Write in the foods you would eat in one day for each of the food groups
Breakfast Lunch Dinner Snacks
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 7
Pick low-fat foods
Choose fresh fr uit and vegetables for snacks
Use skim or 1 milk
Instead of high-fat foods
Use low-fat versions of foods
Session 4 Healthy Eating
My Food Substitutions
Here are some choices we could make instead of high-fat or high-calorie foods
Serve vegetarian di nners several times a week
Eat fruit for dessert
Use low-fat or fat-free margarine mayonnaise cheese cream cheese salad dressing frozen yogurt sour cream
Use low-fat flavorings
To flavor these foods
Use these low-fat flavorings
Vegetables potatoes
Low-fat margarine (small amount) nonfat sour cream nonfat broth low-fat or fat-free plain yogurt salsa herbs mustard lemon juice
Bread Nonfat cream cheese low-fat margarine (small amount) all-fruit jams
Pancakes Fruit low-calorie syrup unsweetened applesauce crushed berries
Salads Nonfat or low-fat salad dressing lemon juice vinegar
Pasta rice Spaghetti sauce with low-fat protein chopped vegetables white sauce made with skim or 1 milk
National Diabetes Prevention Program 8
Session 4 Healthy Eating
My Food Substitutions (continued)
Instead of high-fat foods
Find ways to lower the fat in the meats you eat
Buy lean cuts (round loin sirloin leg)
Trim all the fat you can see
Remove the skin from chicken and turkey This can be done before or after cooking
Choose white meat poultry
Drain-off fat after cooking meat and blot the meat with a paper towel Put ground beef in a colander after cooking and rinse it with hot water
Flavor meats with low-fat flavorings such as BBQ sauce hot sauce catsup lemon juice or Worcestershire sauce
Avoid frying foods Cook in healthier ways
Poach or boil eggs or egg whites or scramble them with vegetable cooking spray
Use two egg whites instead of a whole egg
Microwave steam or boil vegetables in a small amount of water
Cook meats without adding fat (see ideas above)
Bake roast broil barbecue or grill instead of frying
Stir-fry Heat pan to high heat Add no more than 1 teaspoon oil or use vegetable cooking spray or fat-free broth Add thinly sliced meat Stir until cooked well
National Diabetes Prevention Program 9
___________________________________________________ ___________________________________________________ ___________________________________________________
___________________________________________________ ___________________________________________________ ___________________________________________________
Session 4 Healthy Eating
To-Do Next Week
During the next week I will mdash
Keep track of my weight and what I eat using my Food and Activity Tracker
Fill out the Rate Your Plate form on 3 days
Answer these questions before the next session
Did you make any changes during the week to match the MyPlate guidelines with what you ate If yes what were they
What problems did you have How did you solve them
Practice Rating Your Plate
Use the extra forms on the pages that follow to compare what you ate with the choices of MyPlate
National Diabetes Prevention Program 10
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11
Session 4 Healthy Eating
Eating As MyPlate Suggests
Write in the foods you would eat in one day for each of the food groups
Breakfast Lunch Dinner Snacks
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 7
Pick low-fat foods
Choose fresh fr uit and vegetables for snacks
Use skim or 1 milk
Instead of high-fat foods
Use low-fat versions of foods
Session 4 Healthy Eating
My Food Substitutions
Here are some choices we could make instead of high-fat or high-calorie foods
Serve vegetarian di nners several times a week
Eat fruit for dessert
Use low-fat or fat-free margarine mayonnaise cheese cream cheese salad dressing frozen yogurt sour cream
Use low-fat flavorings
To flavor these foods
Use these low-fat flavorings
Vegetables potatoes
Low-fat margarine (small amount) nonfat sour cream nonfat broth low-fat or fat-free plain yogurt salsa herbs mustard lemon juice
Bread Nonfat cream cheese low-fat margarine (small amount) all-fruit jams
Pancakes Fruit low-calorie syrup unsweetened applesauce crushed berries
Salads Nonfat or low-fat salad dressing lemon juice vinegar
Pasta rice Spaghetti sauce with low-fat protein chopped vegetables white sauce made with skim or 1 milk
National Diabetes Prevention Program 8
Session 4 Healthy Eating
My Food Substitutions (continued)
Instead of high-fat foods
Find ways to lower the fat in the meats you eat
Buy lean cuts (round loin sirloin leg)
Trim all the fat you can see
Remove the skin from chicken and turkey This can be done before or after cooking
Choose white meat poultry
Drain-off fat after cooking meat and blot the meat with a paper towel Put ground beef in a colander after cooking and rinse it with hot water
Flavor meats with low-fat flavorings such as BBQ sauce hot sauce catsup lemon juice or Worcestershire sauce
Avoid frying foods Cook in healthier ways
Poach or boil eggs or egg whites or scramble them with vegetable cooking spray
Use two egg whites instead of a whole egg
Microwave steam or boil vegetables in a small amount of water
Cook meats without adding fat (see ideas above)
Bake roast broil barbecue or grill instead of frying
Stir-fry Heat pan to high heat Add no more than 1 teaspoon oil or use vegetable cooking spray or fat-free broth Add thinly sliced meat Stir until cooked well
National Diabetes Prevention Program 9
___________________________________________________ ___________________________________________________ ___________________________________________________
___________________________________________________ ___________________________________________________ ___________________________________________________
Session 4 Healthy Eating
To-Do Next Week
During the next week I will mdash
Keep track of my weight and what I eat using my Food and Activity Tracker
Fill out the Rate Your Plate form on 3 days
Answer these questions before the next session
Did you make any changes during the week to match the MyPlate guidelines with what you ate If yes what were they
What problems did you have How did you solve them
Practice Rating Your Plate
Use the extra forms on the pages that follow to compare what you ate with the choices of MyPlate
National Diabetes Prevention Program 10
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11
Pick low-fat foods
Choose fresh fr uit and vegetables for snacks
Use skim or 1 milk
Instead of high-fat foods
Use low-fat versions of foods
Session 4 Healthy Eating
My Food Substitutions
Here are some choices we could make instead of high-fat or high-calorie foods
Serve vegetarian di nners several times a week
Eat fruit for dessert
Use low-fat or fat-free margarine mayonnaise cheese cream cheese salad dressing frozen yogurt sour cream
Use low-fat flavorings
To flavor these foods
Use these low-fat flavorings
Vegetables potatoes
Low-fat margarine (small amount) nonfat sour cream nonfat broth low-fat or fat-free plain yogurt salsa herbs mustard lemon juice
Bread Nonfat cream cheese low-fat margarine (small amount) all-fruit jams
Pancakes Fruit low-calorie syrup unsweetened applesauce crushed berries
Salads Nonfat or low-fat salad dressing lemon juice vinegar
Pasta rice Spaghetti sauce with low-fat protein chopped vegetables white sauce made with skim or 1 milk
National Diabetes Prevention Program 8
Session 4 Healthy Eating
My Food Substitutions (continued)
Instead of high-fat foods
Find ways to lower the fat in the meats you eat
Buy lean cuts (round loin sirloin leg)
Trim all the fat you can see
Remove the skin from chicken and turkey This can be done before or after cooking
Choose white meat poultry
Drain-off fat after cooking meat and blot the meat with a paper towel Put ground beef in a colander after cooking and rinse it with hot water
Flavor meats with low-fat flavorings such as BBQ sauce hot sauce catsup lemon juice or Worcestershire sauce
Avoid frying foods Cook in healthier ways
Poach or boil eggs or egg whites or scramble them with vegetable cooking spray
Use two egg whites instead of a whole egg
Microwave steam or boil vegetables in a small amount of water
Cook meats without adding fat (see ideas above)
Bake roast broil barbecue or grill instead of frying
Stir-fry Heat pan to high heat Add no more than 1 teaspoon oil or use vegetable cooking spray or fat-free broth Add thinly sliced meat Stir until cooked well
National Diabetes Prevention Program 9
___________________________________________________ ___________________________________________________ ___________________________________________________
___________________________________________________ ___________________________________________________ ___________________________________________________
Session 4 Healthy Eating
To-Do Next Week
During the next week I will mdash
Keep track of my weight and what I eat using my Food and Activity Tracker
Fill out the Rate Your Plate form on 3 days
Answer these questions before the next session
Did you make any changes during the week to match the MyPlate guidelines with what you ate If yes what were they
What problems did you have How did you solve them
Practice Rating Your Plate
Use the extra forms on the pages that follow to compare what you ate with the choices of MyPlate
National Diabetes Prevention Program 10
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11
Session 4 Healthy Eating
My Food Substitutions (continued)
Instead of high-fat foods
Find ways to lower the fat in the meats you eat
Buy lean cuts (round loin sirloin leg)
Trim all the fat you can see
Remove the skin from chicken and turkey This can be done before or after cooking
Choose white meat poultry
Drain-off fat after cooking meat and blot the meat with a paper towel Put ground beef in a colander after cooking and rinse it with hot water
Flavor meats with low-fat flavorings such as BBQ sauce hot sauce catsup lemon juice or Worcestershire sauce
Avoid frying foods Cook in healthier ways
Poach or boil eggs or egg whites or scramble them with vegetable cooking spray
Use two egg whites instead of a whole egg
Microwave steam or boil vegetables in a small amount of water
Cook meats without adding fat (see ideas above)
Bake roast broil barbecue or grill instead of frying
Stir-fry Heat pan to high heat Add no more than 1 teaspoon oil or use vegetable cooking spray or fat-free broth Add thinly sliced meat Stir until cooked well
National Diabetes Prevention Program 9
___________________________________________________ ___________________________________________________ ___________________________________________________
___________________________________________________ ___________________________________________________ ___________________________________________________
Session 4 Healthy Eating
To-Do Next Week
During the next week I will mdash
Keep track of my weight and what I eat using my Food and Activity Tracker
Fill out the Rate Your Plate form on 3 days
Answer these questions before the next session
Did you make any changes during the week to match the MyPlate guidelines with what you ate If yes what were they
What problems did you have How did you solve them
Practice Rating Your Plate
Use the extra forms on the pages that follow to compare what you ate with the choices of MyPlate
National Diabetes Prevention Program 10
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11
___________________________________________________ ___________________________________________________ ___________________________________________________
___________________________________________________ ___________________________________________________ ___________________________________________________
Session 4 Healthy Eating
To-Do Next Week
During the next week I will mdash
Keep track of my weight and what I eat using my Food and Activity Tracker
Fill out the Rate Your Plate form on 3 days
Answer these questions before the next session
Did you make any changes during the week to match the MyPlate guidelines with what you ate If yes what were they
What problems did you have How did you solve them
Practice Rating Your Plate
Use the extra forms on the pages that follow to compare what you ate with the choices of MyPlate
National Diabetes Prevention Program 10
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11
Session 4 Healthy Eating
Extra Rate-Your-Plate Forms
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
Date
1 ozcup
2 ozcups
3 ozcups
4 ozcups
5 ozcups
6 ozcups
Grains
Vegetables
Fruit
Dairy
Proteins
National Diabetes Prevention Program 11